9/7/2013

CFMG would like to wish Michele, our very first member, the best of luck. Michele is leaving us to move back to New York to start a new job. Michele, you have worked very hard over the past few years and it's been exciting watching you grow as an athlete. Keep up the good work and please don't forget you always have a home here at CFMG.

WOD:

OTMEM for 12 min

3 Power cleans

3 Hang squat cleans

3 Push-jerks

You pick your weight. A good wight would be in the range of 50-55% of you 1RM jerk.

Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

Mobility:
A1) Banded Shoulder Distraction 1:00/Arm
A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...